WODs for the Individual and 3-Person Same-Sex Team Event April 22, 2023 Indy & 3-Person Same-Sex Teams April 22, 2023 WODs are not quite ready. They will be released by December 1, 2022. WOD 1HiddenGot a better WOD 1 name (should fit both Indy and Team)? If you are the FIRST one to come up with the name AND we use it we'll comp you for your entry fee! WOD 1 - INDIVIDUAL Come Out Swingn' Stacey Bootsman With a 5-Minute Running Clock - Buy-in 50 Russian Kettlebell Swings Remainder of 5-Minute Round AMRAP - 4 Chin-Over-Bar Pull-ups* -OR- 8 Ring Rows - 8 burpee box overs The athlete will buy-in with 50 Russian KB swings. Once the swings are completed the AMRAP begins for the remaining time. WOD 1 INDIVIDUAL STANDARDS Russian KB Swings - At the start of the 5-minute round the KB must be on the ground. The athlete must then grip the KB and stand upright with the hips extended. The athletes then begins the lowering arc of the movement. The KB must pass behind the heels at the bottom. The athlete then begins the rising arc and the movement finishes when the arms are straight, the hands are above the shoulders and the hips are extended. Chin-Over-Bar Pull-Ups - Strict, kipping or butterfly pull-ups are allowed. Pull-ups begin with the Athlete in a dead hang, full arm extension and feet not touching anything. If a jump is required to get to the bar the Athlete must first dead hang with arms fully extended before beginning reps. The bottom of the chin must go above the plane of the bar before descending to full arm extension. At least one palm must be facing AWAY from you. A mixed grip is fine but both palms facing you (chin up) is not allowed. Ring Rows - Rings will have been pre-adjusted so the bottom of the rings is 40 inches from the floor. A piece of tape will be on the floor directly below the rings. The Athlete will begin with the back of their heels on the far side of the tape (furthest away from the hands) and gripping the rings. The Athlete will bend their knees and lean back without the heels ever moving to the near side of the tape (the side closest to the hands). The Athlete is in a proper position when the toes are up, heels are the only part of the foot touching the ground OR the feet are flat with the back of the heels on the far side of the tape, AND the body is in a straight line from ankle to neck with arms fully extended. Without kipping or losing the rigid body position the Athlete will pull their chest toward the rings. A rep is complete when the hands break the plane of the chest. Burpee Box Over - The burpee box over starts with the athlete facing the box (for every rep), completing a burpee, then stepping or jumping on top of the box and either stepping or jumping down to the opposite side of the start. The burpee box over rep is complete when both of the athlete's feet are on the ground after stepping or jumping down. The Burpee- From a standing-upright position the athlete must get their chest and thighs flat to the floor. When getting flat to the floor or back up, athletes may jump both feet or step one foot at a time. The Box Over- The athlete may jump up or step up to get both feet on top of the box. Both feet must be on top of the box at the same time before jumping or stepping down on the opposite side. You canNOT just jump OVER the box. The athlete does not need to stand up completely while on top of the box. They may face any direction while mounting and dismounting (but must do their burpee facing the box). No part of the Athlete's body, other than the bottom of the feet, may touch the box to assist any part of the movement or catch balance. The dismount must be on the opposite side of the box. KB Variations: Intermediates: M–53# / F-35# Novice/Masters: M–35# / F–26# *Pull-Up Variations: All Divisions – Chin over Bar or 8 ring rows Athlete choice for which variation they’ll do. Whatever the athlete chooses they must stick with that variation for every rep. For scoring purposes every pull-up is worth 2 reps so as to equalize the scoring depending on whether the athlete chooses pull-ups or ring rows. Box Variations: MI - 24in All others - 20in Score 1: Reps of AMRAP Pull-up reps will be doubled for scoring to equalize the ring row variation. 4 pull-ups = 8 reps. Every complete round, whether the pull-up or ring row variation, will be worth 16 reps. WOD 1 - TEAM Swing Your Partners Round and Round With a 15-Minute Running Clock Containing Three 5-Minute Rounds Each 5-minute round will be: - Buy-in 50 Synchro Russian Kettlebell Swings (2 athletes) Remainder of 5-Minute Round One Athlete AMRAPS - 4 Chin-Over-Bar Pull-ups* -OR- 8 Ring Rows - 8 burpee box overs For each 5-minute round two athletes will buy-in with 50 synchro KB swings. The two athletes who start the 50 swings must remain the same for all 50 reps. You cannot have two athletes do 25 reps, for example, then swap in an athlete, and do another 25 reps. Once the swings are completed the AMRAP athlete will work for the remaining time. Round 1: 00:00-05:00 - 50 Synchro Russian KB Swings then Athlete A AMRAPs Round 2: 05:00-10:00 - 50 Synchro Russian KB Swings then Athlete B AMRAPs Round 3: 10:00-15:00 - 50 Synchro Russian KB Swings then Athlete C AMRAPs Athletes B and C start their AMRAP with pull-ups or ring rows (whatever the team has agreed to) regardless of where the previous athlete finished their AMRAP. Each teammate must take their turn being the amrapper. WOD 1 TEAM STANDARDS Synchro Russian KB Swings - At the start of the 5-minute round the KBs must be on the ground. Both athletes must then grip the KB and stand upright with the hips extended. Athletes then begin the lowering arc of the movement. The KB must pass behind the heels at the bottom. The athlete then begins the rising arc and the movement finishes when the arms are straight, the hands are above the shoulders and the hips are extended. Synchro- For the rep to count both athletes must achieve the arms-straight, hands-above-shoulders, hip-extended position at the same time. Chin-Over-Bar Pull-Ups - Strict, kipping or butterfly pull-ups are allowed. Pull-ups begin with the Athlete in a dead hang, full arm extension and feet not touching anything. If a jump is required to get to the bar the Athlete must first dead hang with arms fully extended before beginning reps. The bottom of the chin must go above the plane of the bar before descending to full arm extension. At least one palm must be facing AWAY from you. A mixed grip is fine but both palms facing you (chin up) is not allowed. Ring Rows - Rings will have been pre-adjusted so the bottom of the ring is 40 inches from the floor. A piece of tape will be on the floor directly below the rings. The Athlete will begin with the back of their heels on the far side of the tape (furthest away from the hands) and gripping the rings. The Athlete will bend their knees and lean back without the heels ever moving to the near side of the tape (the side closest to the hands). The Athlete is in a proper position when the toes are up, heels are the only part of the foot touching the ground OR the feet are flat with the back of the heels on the far side of the tape, AND the body is in a straight line from ankle to neck with arms fully extended. Without kipping or losing the rigid body position the Athlete will pull their chest toward the rings. A rep is complete when the hands break the plane of the chest. Burpee Box Over - The burpee box over starts with the athlete facing the box (for every rep), completing a burpee, then stepping or jumping on top of the box and either stepping or jumping down to the opposite side of the start. The burpee box over rep is complete when both of the athlete's feet are on the ground after stepping or jumping down. The Burpee- From a standing-upright position the athlete must get their chest and thighs flat to the floor. When getting flat to the floor or back up, athletes may jump both feet or step one foot at a time. The Box Over- Athletes may jump up or step up to get both feet on top of the box. Both feet must be on top of the box at the same time before jumping or stepping down on the opposite side. Athletes canNOT just jump OVER the box. Athletes do not need to stand up completely while on top of the box. They may face any direction while mounting and dismounting (but must do their burpee facing the box). No part of the Athlete's body, other than the bottom of the feet, may touch the box to assist any part of the movement or catch balance. The dismount must be on the opposite side of the box. KB Variations: Intermediates: M–53# / F-35# Novice/Masters: M–35# / F–26# *Pull-Up Variations: All Divisions – Chin over Bar or 8 ring rows Team choice for which variation they will do. Whatever the team chooses ALL athletes of the team must do the same movement. For scoring purposes every pull-up is worth 2 reps so as to equalize the scoring depending on whether the team chooses pull-ups or ring rows. Box Variations: MI - 24in All others - 20in Score 1: Combined Team Reps of AMRAP Pull-up reps will be doubled for scoring to equalize the ring row variation. 4 pull-ups = 8 reps. Every complete round, whether the pull-up or ring row variation, will be worth 16 reps.WOD 2HiddenGot a better WOD 2 name (Should fit both Indy and Team)? If you are the FIRST one to come up with the name AND we use it we'll comp you for your entry fee! WOD 2 - INDIVIDUAL Sup, DT! Judy Alday 7-Minute Time Cap 5 rounds of - 9 BB Deadlifts - 6 BB Hang Cleans - 3 BB S2OH When the clock starts and then every minute on the minute the athlete will perform 12 sit-ups. In the remainder of each minute the athlete will complete as many rounds or part of rounds of the triplet as possible. At the top of each minute the athlete will perform 12 sit-ups and then use the remainder of the round to continue from where they left off from the triplet of the previous round. Example: If it's the top of the minute and time for sit-ups and the athlete has just completed five of the six hang cleans then, after doing 12 sit-ups, the athlete will start with hang cleans, at rep six, and continue progressing through rounds. For scoring purposes the only reps that count are the reps of the triplet. The sit-up reps are only a speed bump, top-of-minute buy-in, and do not count for scored reps. WOD 2 INDIVIDUAL STANDARDS Deadlift - With arms straight throughout, with hand grip any the athlete chooses, and in a conventional stance with hands outside the legs, the Athlete will lift the bar to full hip extension finishing with the shoulders behind the bar at the top. The bar is then lowered quickly to the floor without bouncing. Touch and go is permitted. Sumo stance is not allowed. Hang Clean - Athletes may begin hang cleans directly after the ninth deadlift rep without lowering the bar to the floor. If the bar was on the floor after the ninth deadlift then it must be deadlifted first to the fully upright, hips/knees extended position before beginning the first hang clean. From the fully upright, hips/knees extended position athletes will bend at the hips and lower the bar to between the hips and knees. The bar must then be lifted to the front-rack position finishing with the elbows in front of the bar with the knees and hips extended. A POWER hang clean, not a SQUAT hang clean, is required. Shoulder to Overhead - S2OH may begin directly after ths 6th hang clean of each round without lowering the bar to the ground. If the bar was on the ground after the 6th hang clean OR the bar is lowered below the front rack position during S2OH, the bar must be lifted from the floor to the front rack position with the hips/knees fully extended before beginning or continuing S20H. From the front rack position athletes will strict press or push press or push jerk or split jerk the bar above the head with the elbows, shoulders, hips and knees fully extended, the bar over the middle of the body and with the feet in line. Resting with the bar behind the head is not allowed. Sit-Ups - Sit-ups begin with the athlete lying on the back, feet on the floor any distance below the buttocks (butterfly position is fine) but not anchored and the hands touching the floor above the head. The athlete then curls up until the hands touch the TOES (not the mid foot). The feet cannot leave the floor at any time during any part of the sit-up. An AbMat is allowed but not required. If used the AbMat must be positioned at the lumbar spine. Barbell Variations: Intermediates: M-115# / F–85# Novice/Masters: M-85# / F–55# Score 2: Time to Complete Add 1 second for every incomplete rep at the time cap. WOD 2 - TEAM Sup, DT! Judy Alday 12-Minute Time Cap 10 rounds of - 9 BB Synchro Deadlifts - 6 BB Synchro Hang Cleans - 3 BB Synchro S2OH When the clock starts and then every minute on the minute all teammates will perform 12 synchro sit-ups. In the remainder of each minute any two teammates will complete as many rounds or part of rounds of the triplet as possible. Teammates can swap in any time they want, as they want, however, when a swap occurs both bars must start from the ground and repositioned as necessary for the next rep to be completed. At the top of each minute all teammates will perform 12 synchro sit-ups and then use the remainder of the round to continue from where they left off from the triplet of the previous round. Example: If it's the top of the minute and time for synchro sit-ups and the pair of teammates just completed five of the six synchro hang cleans then, after doing 12 synchro sit-ups, any pair of teammates will start with synchro hang cleans, at rep six, and continue progressing through rounds. For scoring purposes the only reps that count are the reps of the triplet. The sit-up reps are only a speed bump, top-of-minute buy-in, and do not count for scored reps. WOD 2 TEAM STANDARDS Synchro Deadlift - With arms straight throughout, with hand grip any the athlete chooses, and in a conventional stance with hands outside the legs, both athletes will lift the bar to full hip extension finishing with the shoulders behind the bar at the top. The rep is considered to be in sync when both athletes are at this position. The bar is then lowered quickly to the floor without bouncing. Touch and go is permitted. Sumo stance is not allowed. Synchro Hang Clean - Athletes may begin hang cleans directly after the ninth deadlift rep without lowering the bar to the floor. If the bar was on the floor after the ninth deadlift then it must be snchro deadlifted first to the fully upright, hips/knees extended position before beginning the first synchro hang clean. From the fully upright, hips/knees extended position athletes will bend at the hips and lower the bar to between the hips and knees. The bar must then be lifted to the front-rack position finishing with the elbows in front of the bar with the knees and hips extended. The rep is considered to be in sync when both athletes are at this position. A POWER hang clean, not a SQUAT hang clean, is required. Synchro Shoulder to Overhead - S2OH may begin directly after ths 6th hang clean of each round without lowering the bar to the ground. If the bar was on the ground after the 6th hang clean OR the bar is lowered below the front rack position during S2OH, the bar must be lifted from the floor to the front rack position with the hips/knees fully extended before beginning or continuing S20H. From the front rack position athletes will strict press or push press or push jerk or split jerk the bar above the head with the elbows, shoulders, hips and knees fully extended, the bar over the middle of the body and with the feet in line. The rep is considered to be in sync when both athletes are at this position. Resting with the bar behind the head is not allowed. Synchro Sit-Ups - All three teammates will perform synchro sit-ups. Sit-ups begin with the athletes lying on their backs, feet on the floor any distance below the buttocks (butterfly position is fine) but not anchored and the hands touching the floor above the head. The athletes then curl up until the hands touch the TOES (not the mid foot). The rep is considered to be in sync when all three teammates are at this position. The feet cannot leave the floor at any time during any part of the sit-up. An AbMat is allowed but not required. If used the AbMat must be positioned at the lumbar spine. Barbell Variations: Intermediates: M-115# / F–85# Novice/Masters: M-85# / F–55# Score 2: Time to Complete Add 1 second for every incomplete rep at the time cap.WOD 3HiddenGot a better WOD 3 name? If you are the FIRST one to come up with the name AND we use it we'll comp you for your entry fee! WOD 3 – INDIVIDUAL Skip the Thrusters, Let's Row! Hailie King 8-minute time cap - 700 meter row - 140 DU -OR- 210 SU - 28 Single-arm DB Thrusters On 3-2-1-Go! the athlete will begin the row. After completing the row the athlete will perform either double unders (DU) or single unders (SU). It's the athlete's choice but whatever the athlete chooses they must stick with that skip modality for all of the reps. After completing the required skips the athlete will perform the required single-arm dumbbell thrusters, using either hand as they want, switching as they want, if at all. WOD 3 INDIVIDUAL STANDARDS Row - The athlete's feet do not have to be strapped in. The damper can be whatever the athlete chooses. Don't touch the handle before the MC says "Go." Double Unders - This is the standard double under in which the rope passes completely under the feet twice for each jump. The rope must spin forward for the rep to count. Single Unders - This is the standard single under in which the rope passes completely under both feet once for each jump. The rope must spin forward for the rep to count. Walk skips, where the rope passes under one foot at a time, are not permitted. Single-Arm DB Thrusters - The single-arm dumbbell thruster always begins with the dumbbell on the ground and no hand touching it. The first rep begins with the athlete gripping the dumbbell handle with one hand, and by any method, lifting the dumbbell to front-rack/shoulder height. The dumbbell must remain at front-rack/shoulder height throughout the thruster reps. Only one hand can ever touch the dumbbell during a rep, however, use of both hands when switching dumbbell sides is fine. With the dumbbell in position the athlete lowers their hips to below the top of the knees and then, while always maintaining grip, rises and thrusts the dumbbell to full lockout overhead, with the hips, knees and active arm fully extended, and the dumbbell directly over the body midline. The athlete chooses when or whether to switch hands. There is no predefined requirement for switching. If the dumbbell is ever lower than front-rack height, it must be re-lifted from the ground to at least front-rack height before continuing. The first rep CAN be a squat clean into a thruster. Dumbbell Variations: Intermediates: M-50# / F-35# Novice/Masters: M-35# / F-20# SCORE 3: Time to Complete Add 4:40 to cap if the row isn’t complete at 8:00 Add 2:20 to cap if the skips aren’t complete at 8:00 Add 1:10 to cap if the thrusters aren’t complete at 8:00 No credit is given for partial work done for any movement. WOD 3 – TEAM Skip the Thrusters, Let's Row! Hailie King 11-Minute Time Cap - 2000-meter row - 80 Single-arm DB Thruster - 320 DU / 480 SU The rower will be set to countdown from 2000 to zero. Team choice on whether to do double unders (DU) or single unders (SU) but whatever the team chooses that skip modality must be stuck with for the entire WOD. On 3-2-1-Go! one teammate will begin rowing and the other two will begin completing the skips and thrusters, with only one teammate working at a time. This Team WOD has two scores: 1). Time to complete the row and 2). Time to complete the couplet The team decides who does what and in what order. The total work, including the row, can be split up any way the team wants. While there are meters left to row, one teammate can be rowing AND one other teammate can be doing either the skips or thrusters. The third athlete will be resting. A judge will not need to watch the rower as the monitor will be counting down and all the judge has to do is confirm, at the end, that the monitor reads zero and note the time. Once the row is complete one teammate at a time will be working to complete the skips and thrusters while the other two teammates are resting, however, teammates can swap in any time the team wants. Share the work as you want. WOD 3 TEAM STANDARDS Row – The athlete's feet do not have to be strapped in. The damper can be whatever the athlete chooses. At the start of the WOD don't touch the handle before the Judge or MC says "Go." Teammates may swap in as they choose, if they choose. Double Unders – The first rep of any round always begins with the rope completely on the floor and no hands touching it. This is the standard double under in which the rope passes completely under the feet twice for each jump. The rope must spin forward for the rep to count. When swapping teammates the rope must first be out of the hands and completely on the floor before the teammate’s hand touches the next implement (i.e., rope or dumbbell). Single Unders - The first rep of any round always begins with the rope completely on the floor and no hands touching it. This is the standard single under in which the rope passes completely under both feet once for each jump. The rope must spin forward for the rep to count. Walk skips, where the rope passes under one foot at a time, are not permitted. When swapping teammates the rope must first be out of the hands and completely on the floor before the teammate’s hand touches the next implement (i.e., rope or dumbbell). Single-Arm DB Thrusters - The single-arm dumbbell thruster always begins with the dumbbell on the ground and no hand touching it. The first rep begins with the athlete gripping the dumbbell handle with one hand, and by any method, lifting the dumbbell to front-rack/shoulder height. The thruster chooses when or whether to switch hands. There is no predefined requirement for switching. The dumbbell must remain at front-rack/shoulder height throughout the thruster reps. Only one hand can ever touch the dumbbell during a rep, however, use of both hands when switching dumbbell sides is fine. With the dumbbell in position the athlete lowers their hips to below the top of the knees and then, while always maintaining grip, rises and thrusts the dumbbell to full lockout overhead, with the hips, knees and active arm fully extended, and the dumbbell directly over the body midline. If the dumbbell is ever lower than front-rack height, it must be re-lifted from the ground to at least front-rack height before continuing. The first rep CAN be a squat clean into a thruster. When swapping teammates the dumbbell must first be out of the hand and settled completely on the floor before the teammate’s hand touches the next implement (i.e., rope or dumbbell). Dumbbell Variations: Intermediates: M-50# / F-35# Novice/Masters: M-35# / F-20# SCORE 3: Time to Complete Row Time penalties added for incomplete meters at the cap. SCORE 4: Time to Complete Couplet Time penalties added for incomplete reps at the cap. WOD 4 HiddenGot a better WOD 4 name? If you are the FIRST one to come up with the name AND we use it we'll comp you for your entry fee! WOD 4 – INDIVIDUAL Total B.S. Travis Hearne 2-minute time cap - Max Back Squats The bar will be loaded and on a rack or squat stands. The athlete will not touch the bar until 3-2-1-Go! The athlete will then perform as many back squats as possible in two minutes. The athlete may re-rack the bar as often as they want. WOD 4 INDIVIDUAL STANDARDS Back Squat – The first rep begins with the athlete gripping the bar with both hands, the barbell behind the neck on the upper back, standing fully upright with the knees and hips extended. Each rep requires the hips go below the top of the knees at the bottom and at the top, where the rep finishes, the knees and hips must reach full extension. Barbell Variations: Intermediates: M-135# / F–95# Novice/Masters: M-95# / F–65# Score 4: Total Squats Completed WOD 4 – TEAM Total B.S. Travis Hearne 4-minute time cap - Max Combined Back Squats One bar will be loaded and on a rack or squat stands. The first teammate will not touch the bar until 3-2-1-Go! Working one at a time teammates will work to perform as many back squats as possible in four minutes. Teammates can swap in any time, as they want. The bar must be reracked when switching teammates. WOD 4 TEAM STANDARDS Back Squat – The first rep of any round begins with the athlete gripping the bar with both hands, the barbell behind the neck on the upper back, standing fully upright with the knees and hips extended. Each rep requires the hips go below the top of the knees at the bottom and at the top, where the rep finishes, the knees and hips must reach full extension. Barbell Variations: Intermediates: M-135# / F–95# Novice/Masters: M-95# / F–65# Score 5: Total Combined Squats CompletedUNCOMMON MOVEMENT CLAUSE Back to Top We don't state every possible scenario that might be possible or allowed for our movements. We try to clearly state the minimums required for reps to be accepted. If we don't explicitly state whether you can or can't do something then the final step you should take is to consider the "Uncommon Movement Clause." Any movement deemed uncommon or out of the ordinary, or used to amend, shorten, or change the accepted movement standard or range of motion, including line of action, of any event movement can and will be disallowed. It is the responsibility of the athlete to notify the judge and Festivus Games, LLC of any questionable movement before the workout.FINALS WOD There will be no FINALS WOD for this event. The top three Teams after all the WODs above are complete, in each division, are podium champs.STANDARDS VIDEOS We will provide standards videos at least 8 weeks before the event. We reserve the right to tweak certain movement standards between now and then. Keep checking back here for modifications. TIE BREAKER Ties are automatically calculated so they don’t take up extra time with an extra tie-breaker WOD at the event. If two Athletes/Teams are tied, the scoring system/leaderboard will look to see which Athlete/Team had the most, highest placements. If Athlete/Team A place 1, 1, 1, 6 and Athlete/Team B placed 2, 2, 2, 3 then Athlete/Team A wins the tie breaker. If both Athletes/Teams had the same best placings then the Athlete/Team who won WOD 1 is the tie breaker. It continues in this manner until it finds the overall better Athlete/Team. ADAPTIVE OR PARTICIPATION VS. COMPETING Adaptive athletes, or those who are uninjured and otherwise healthy, but who have a limitation that prevents them from performing any of our event movements according to standards, are welcome and may still register to PARTICIPATE rather than COMPETE. However, any rep or movement sequence not performed according to our WOD standards will not count or be added to the score. Festivus Games is feats of strength for the rest of us, but it is a competition. Therefore, it's important that any rep and WOD sequence scores be according to uniform standards when COMPETING for a podium spot. Adaptive or otherwise healthy but limited-movement athletes should contact their specific Host directly to confirm accommodations that may be needed to facilitate PARTICIPATION. Also, athletes PARTICIPATING rather than COMPETING for podium should communicate with their judge for any WOD where additional scaling will occur so judges aren't verbally calling "No Rep!" even though they will not be counting the reps not done to standard. EQUIPMENT ALLOWED Q: What equipment can be worn? A: Gloves, wrist wraps, belt, elbow/knee sleeves, "lifter" shoes. Q: Can I wear deadlift straps? (anything that wraps around the bar that reduces a need to grip) A: No, deadlift straps are NOT allowed. No Versa Gripps! Q: Can we bring our own rope? A: Yes and your own rope is the only equipment of your own that you can use during the competition. Q: This maybe a dumb question but are ammonia packets allowed? A: Ask your Host when you get to the event, however, we’d advise against it as it’ll take time you are not likely to have to spare. WHATCHA THINK? Name* First Last Email* Enter Email Confirm Email Thoughts About Our WODs? 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